Cognitive Behavioral Therapy (CBT) is an evidence-based and structured psychotherapy school that aims to solve the individual's psychological problems and change dysfunctional emotions, thoughts, and behaviors. The basic philosophy of CBT is this: "It is not the events themselves that disturb us, but the meanings we attach to those events."
Mechanism of CBT: Thought-Emotion-Behavior Triangle
CBT argues that the way our mind interprets events directly determines our emotions and actions. Changing any negative pattern in this tripartite cycle improves the whole system.
- Noticing Cognitive Distortions: Identifying faulty thought patterns such as "all or nothing" thinking, catastrophizing, mind reading, or personalizing events.
- Developing Alternative Thoughts: Replacing automatic negative thoughts with logical, realistic, and constructive alternatives.
- Behavioral Experiments: Enabling the brain to collect new data by experiencing new behavior patterns in real life (e.g. entering a feared social environment), not just by talking at the desk.
In Which Situations is CBT Preferred?
CBT is recommended as the first-line treatment for many psychiatric disorders today. Main areas of use:
- Depression and Chronic Unhappiness
- Generalized Anxiety Disorder and Panic Attacks
- Obsessive-Compulsive Disorder (OCD)
- Social Phobia and Specific Phobias
- Eating Disorders and Sleep Problems
CBT is not a passive listening process, but a relearning process focusing on the "here and now" where the therapist and client are in active collaboration.